Qigong


Qi means "breath", or "inner life force," and Gong means "work".  Together, "Qigong" combines movement with deep and slow breathing to help strengthen and rejuvenate the body and its immune system, calm the spirit, and focus the mind.

"Jinggong" (seating exercise) and "Donggong" (exercise in movement) regulate and activate the Qi. The life force is then collected in the three main body energy centers called Dantians.

When the Qi has accumulated sufficiently in the Dantians it will also fill the 8 deep (extraordinary) energy channels and be abundant throughout the 12 main meridians and amply supply and regulate our organs which produce our essences.

Thus, our body becomes healthy, vigorous, and we have ample blood and bodily fluids.

Regular Qigong practice is a path for a long and healthy life. Specific Qigong exercises can be used against such ailments as headache, high blood pressure, insomnia etc.

Components of Qigong Classes and Workshops                         with Sifu Parichard Holm

Meditation and Breathing 
Still meditation.                                                                                                      Learning of the Small Inner Cycle with their specific points and meaning.         Exercises of the Elements.                                                                                 Five Warrior’s Healing Sounds.                                                                           The Inner Smile.

Opening of the Body Gates                                                                   Easy swing, stretch and circling exercises to open your joints for inviting the vital energy.  
 

Clearing the Channels                                                                               Exercises to release energy out of your body system and aura.

Heavenly Qi Exercises                                                            These specific exercises were designed for health and longevity by activating the meridians, and Heavenly and Earthy Qi.

Medical Qigong                                                                                            The Five Yin Organ Medical Qigong harmonizes the lung, kidney, liver, heart and spleen.

The Six Healing Sounds                                                           Harmonize the meridians and organs through breathing and sound.

The Taoist Eight Treasures                                                                    This 32 movements were developed by Taoist masters several thousands years ago as a way to attain utmost health on the path of spiritual enlightenment

Wai Tan Kung                                                                                               12 Qigong exercises you can practice in standing or while sitting on a chair. They can be executed gently or vigorously depending on the need of the practitioner.  

18 Movements of Tai Chi-Qigong,                                  Exercises of Perfection                                                                                  Learn how to softly loosen blockages in the body and mind through simple movements combined with specific mental guidelines and gentle breathing techniques.  These have been developed to have a healing effect on rheumatism, back and shoulder pain, high blood pressure, heart and lung diseases, liver and kidney problems, asthma, allergies and insomnia. They are also known to relieve stress and stabilize the immune system.

Dao-In                                                                                                                    The 21 postures of a sitting mediation posture can be gently executed by nearly everyone to attune to Universal vitality. 

Traditional Chinese Medicine: Massage and Activation of Meridians and Acupressure Points                                           Helps the vital force to flow harmoniously in your meridian system and prevent sickness and stress.

Private Classes in Qigong
                                                                            For all levels and specific conditions of well-being: Qigong exercises, Wai Tan Kung exercises, Meditation and Working with the 5 Elements. Sifu Holm assists you in exploring any of these forms in your personal development.








0. Basic Position

Effect: Becoming mentally and physically relaxed.
Don’t force anything, pay attention to the body, perform all movements in harmony, and always practice focused.

Starting Position: Both feet are parallel on the floor, and pelvis-width apart. Upper body is upright and relaxed. Pelvis is tilted slightly forward to avoid a hollow back, which, according to Chinese medicine, is one of the main evils as it prevents the flow of energy along the meridians. Knees are bent slightly. Shoulders hang straight down, the head is erect, and the eyes look straight ahead.

Important: Never force the exercises.  Pay attention to the well-being of your body. If you do not have enough time, or do not feel comfortable, then it is better not to practice at this moment. It is better not to practice incorrectly, because all the exercises have strong effects despite their simplicity; all movements should be done slowly, harmoniously, and in peace.

1. Awakening Qi

Effect: Activating the Qi and meridians. The Qi and blood circulation become regulated. The rhythm for the entire exercise will be discovered, and has a calming effect on high blood pressure, and diseases of the heart, liver, and insomnia.

Starting Position: Take a relatively deep standing posture.  Gaze straight into the distance.

Breath: Inhale as the hands go up (pay attention to a straight torso).
Exhale as the hands go down.

Imagery: I build up the Qi; the forces of heaven and earth come together inside me. Relax the body to let the Qi flow. Receive fresh Qi, and release used Qi through the feet.


2. Open the Chest and be Broad-minded

Effect: Release tension in the chest, prevents lung related colds, has beneficial effects on asthma and heart disease, and is effective against neuroses.

Breath: Inhale as the hands rise to shoulder height in front of the chest, and open to the right and left.

Exhale as the hands return along the same pathway, and sink down.

Imagery: I open myself to new ideas. I encounter others with a broad-mind. I am close to the sky, and with a light heart. I stand on top of a mountain and breathe in fresh mountain air. The center of gravity is between the legs, as though a weight is hung from the dam point. The gaze is into the distant, infinite horizon. 

Note: Keep your shoulder blades relaxed. Keep space between your arms and body. While opening the arms, imagine the shoulder joints going further back and, thereby, extending the arms.

3. Swing the Rainbow
4. Divide the Clouds
5. Slide the Monkeys from the Tray
6. Rowing on the Lake
7. Holding the Sun In Front of the Shoulders
8. Looking after the moon
9. Rotate The Waist and Push with The Edge of The Hand: Give and Take
10. The Clouds Hands
11. The Tiger Catches the Moon from the River
12. Pushing the Wave
13. The Dove Flies
14. Boxing
15. The Wild Goose Swings its Wings
16. The Flying Wheel
17. Bouncing the Ball
18. Collect the Qi


Tai Chi Matrix                                                                                      Sifu Parichard Holm • 10783 Berlin Schöneberg                                                                         • Phone: 0151-464-88884 • Email: infoparichardholm@gmail.com